Tuesday, June 30, 2015

Red, White, & Blue In-The-Face July Workout Challenge

Here is your July monthly workout challenge! Complete each day-3 sets of each move. 

To detox and shape up from the 4th of July, be sure to click here to join my newest DietBet game that starts Monday! You may use this workout in the game to help you lose weight :)

Wednesday July 1
5 Burpees
5 Bicycle Crunches
5 Tricep Dips

Thursday July 2
5 Mountain Climbers
5 Russian Twists
5 Split Squats

Friday July 3
10 Burpees
10 Bicycle Crunches
10 Tricep Dips

Saturday July 4
10 Mountain Climbers
10 Russian Twists
10 Split Squats

Sunday July 5
15 Burpees
15 Bicycle Crunches
15 Tricep Dips

Monday July 6
15 Mountain Climbers
15 Russian Twists
15 Split Squats

Tuesday July 7
20 Burpees
20 Bicycle Crunches
20 Tricep Dips

Wednesday July 8
20 Mountain Climbers
20 Russian Twists
20 Split Squats

Thursday July 9
25 Burpees
25 Bicycle Crunches
25 Tricep Dips

Friday July 10
25 Mountain Climbers
25 Russian Twists
25 Split Squats

Saturday July 11
30 Burpees
30 Bicycle Crunches
30 Tricep Dips

Sunday July 12
30 Mountain Climbers
30 Russian Twists
30 Split Squats

Monday July 13
35 Burpees
35 Bicycle Crunches
35 Tricep Dips

Tuesday July 14
35 Mountain Climbers
35 Russian Twists
35 Split Squats

Wednesday July 15
40 Burpees
40 Bicycle Crunches
40 Tricep Dips

Thursday July 16
40 Mountain Climbers
40 Russian Twists
40 Split Squats

Friday July 17
45 Burpees
45 Bicycle Crunches
45 Tricep Dips

Saturday July 18
45 Mountain Climbers
45 Russian Twists
45 Split Squats

Sunday July 19
50 Burpees
50 Bicycle Crunches
50 Tricep Dips

Monday July 20
50 Mountain Climbers
50 Russian Twists
50 Split Squats

Tuesday July 21
55 Burpees
55 Bicycle Crunches
55 Tricep Dips

Wednesday July 22
55 Mountain Climbers
55 Russian Twists
55 Split Squats

Thursday July 23
60 Burpees
60 Bicycle Crunches
60 Tricep Dips

Friday July 24
60 Mountain Climbers
60 Russian Twists
60 Split Squats

Saturday July 25
65 Burpees
65 Bicycle Crunches
65 Tricep Dips

Sunday July 26
65 Mountain Climbers
65 Russian Twists
65 Split Squats

Monday July 27
70 Burpees
70 Bicycle Crunches
70 Tricep Dips

Tuesday July 28
70 Mountain Climbers
70 Russian Twists
70 Split Squats

Wednesday July 29
75 Burpees
75 Bicycle Crunches
75 Tricep Dips

Thursday July 30
75 Mountain Climbers
75 Russian Twists
75 Split Squats

Friday July 31
80 Burpees
80 Bicycle Crunches
80 Tricep Dips

Bicycle Crunches:
  • Lie flat on the floor with your lower back pressed to the ground and contract your core muscles.
  • With your hands gently holding your head, lift your knees to about a 45-degree angle.
  • Slowly, at first, go through a bicycle pedal motion.
  • Alternately touching your elbows to the opposite knees as you twist back and forth.
Russian Twists:
  • Sit on the ground with your knees bent and your heels about a foot from your butt.
  • Lean slightly back without rounding your spine at all. It is really important, and difficult, to keep your back straight, but don’t let it curve.
  • Place your arms straight out in front of you with your hands one on top of the other. Your hands should be level with the bottom of your ribcage.
  • Pull your navel to your spine and twist slowly to the left. The movement is not large and comes from the ribs rotating, not from your arms swinging. Inhale through center and rotate to the right. This completes one rep.
Split Squats
  • Stand with dumbbells grasped to sides facing away from bench.
  • Extend leg back and place top of foot on bench.
  • Squat down by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor.
  • Return to original standing position by extending hip and knee of forward leg and repeat. Continue with opposite leg.
  • Begin in a standing position. Your feet should be shoulder-width apart. Now, lower your body into a squatting position, placing your hands on the floor in front of you.
  • Kick your feet back so that you are in push-up position. Keep your hands firmly on the ground to support your body.
  • Lower your chest to do a push-up. Bring your chest back up.
  • Kick your feet back to their original position. Stand up, and then jump into the air while clapping your arms overhead.
  • Repeat.
Tricep Dips
  • Position your hands shoulder-width apart on a secured bench or stable chair. Slide your butt off the front of the bench with your legs extended out in front of you.
  • Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints.
  • Slowly bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle. Be sure to keep your back close to the bench.
  • Once you reach the bottom of the movement, press down into the bench to straighten your elbows, returning to the starting position. This completes one rep.
  • Keep your shoulders down as you lower and raise your body. You can bend your legs to modify this exercise.
Mountain Climbers
  • Start the exercise by lying face down on the floor.
  • Straighten out your arms and then touch your knees down to the ground or floor.
  • Now you are ready to lift yourself up into position. When doing this, be sure that your hands are directly under your chest at a width that is slightly more than your shoulder length distance.
  • Once you have settled into position and checked the position of your hands you should be sure to keep your legs stretched out, ensuring that they are properly lined up with the rest of your body. Pay special attention to your knees as many people tend to create a gap here but that should be avoided. If the recommended position is uncomfortable for you, it is alright to modify it slightly as long as you maintain the correct posture.
  • Now you should stretch out your left leg for stability. Bend your right knee and bring it up in the direction of your right hand. At this point, you should be in a similar position to the one you would be in if you were climbing a mountain or tree (hence the name) except horizontal instead of vertical.
  • After bringing your right knee up, return it to the original position and do the previous step with your left leg. (Once again, bend the left knee and bring it up towards the left hand mimicking the actions of a mountain climber)

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